A hearty simple stew. Stew’s work best with hard vegetables, like carrots and turnips. However these are also on the higher end of the carb scale. I am ok with this, if I make a stew I make it with vegetables that go well in the stew. I am in a maintenance mode with Keto at the minute, meaning I am not looking to lose a lot of weight. I am also training for a marathon, so I don’t feel the need to be super strict. However if you are just starting out on your keto journey, or if you are still targeting significant weight loss. Then I would recommend making the stew without any vegetables, then have vegatables that fit your macros as a side dish perhaps.
Ingredients – Serves 6
6 Chicken thighs with skin on – at time of purchase £2
12 Slices of bacon, cheap fatty bacon is fine – £2
1 Onion – £0.20
1 Turnip – £0.50
3 Carrots – £0.30
1 Chilli Pepper – £0.30
4 Cloves of Garlic – £0.20
1 Tablespoon of Butter – £0.20
1 Tablespoon Coconut Oil – £0.20
1 Tablespoon of Coconutflour – £0.20
Chicken Stock – enough to cover the meat – £0.50
100ml Coconut Milk – £0.80
Instructions – Prep Time: 10 minutes. Cooking Time:2 hours.
In a large pan, that has a lid. Melt the butter and coconut oil. Brown the chicken thighs, chop up the bacon and brown that a bit too. Add chopped garlic, chilli, and coconut flour. Stir through and cook for a couple of minutes. Add enough chicken stock to cover everything, and bring to the boil. Put on the lid. Turn to a simmer, and cook for an hour.
Remove the thighs. Remove the meat and skin from the bones. Chop the meat and skin into smaller pieces and add back to the pan. Chop up the vegetables, add to the pan. Add more stock to cover everything if needed, put on the lid. Cook for another hour. If you think there is too much stock, leave the lid off for a bit. With 15 minutes to go stir in some Coconut milk, and continue to simmer.
Per portion; you are looking at around 447 Calories, Total Carbs 16g (13%), Protein 27g (22%) and Fat 35g (65%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. Per portion you are looking at a cost of around £1.25.
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Categories: Ketogenic Diet